180216 BBC - CrossFit9
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180216 BBC

15
Feb

180216 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. Then, with a bare bar, 3 rounds of the technique complex:

2 hip power snatches

+2 back squats

+2 Zots Press

Weightlifting

Power Snatch (Work up to heavy single, then 2×[email protected] 80%)

Max 2 misses at any given weight. Max 30 minutes.

Snatch Pull Complex (2×[email protected] 75% 1RM snatch, 2×[email protected] 85%, 1×[email protected] 90%)

2 Snatch Pulls

+ 1 Snatch High Pull

Back Squat (5 x 8)

Not for weight. Sets should be crisp and somewhat fast.

Accessory Exercises

Metcon (No Measure)

3 supersets:

10 Pendlay rows

10 Zots press

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